Health Canada recommends that we eat two 75 g servings of fish each week. We all know that we should because it’s ‘healthy’ for us, but many don’t know exactly what that means. Let us enlighten you.

Fish contains Omega-3 fatty acids EPA, DHA and ALA, all of which have unique health benefits. They are an integral part of cell membranes and affect the function of the cell receptors in these membranes. They are important for the production of hormones that regulate brain function, blood clotting, and inflammation. Omega-3 fatty acids are essential fats which means that we our bodies are not capable of producing them and we must derive them from our food choices.

The following is a recipe from Oxygen Magazine and can be found at the following link. It’s high in Omega 3’s and doesn’t lack presentation or flavour we assure you.

Ready in 50 minutes • Makes 4 servings

Ingredients:

  • Nonstick cooking spray
  • 1 cup uncooked quinoa
  • 1 medium sweet potato
  • 1 cup yellow onion, chopped
  • 1/3 cup olive oil
  • 2 cups raw kale, chopped
  • Dash each sea salt and pepper
  • 4 4-oz. halibut fillets

Instructions:

  • Bring quinoa to a boil in 2 cups of water, lower heat to a simmer, and cook covered 15 to 20 minutes, or until fluffy and liquid is absorbed.
  • Meanwhile, preheat oven to broil. Cut sweet potato into bite-sized cubes. Bring 2 cups of water to a boil in a pot, add potatoes and cook 10 to 15 minutes or until soft. Drain.
  • Lightly coat a large skillet with cooking spray and saute onions over medium heat until translucent. Transfer to a bowl and set aside.
  • Saute kale in the same pan just until wilted.
  • In a large bowl, combine cooked quinoa, sweet potato, kale and onions. Add olive oil and stir thoroughly to combine. Season with salt and pepper, to taste.
  • Season halibut with salt and pepper and place on a baking sheet lined with aluminum foil. Cook under broiler about 3 minutes per side, or until fork tender. Serve with sweet potato quinoa.

Nutrients per serving:

Calories: 531, Total Fats: 24 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 46 mg, Sodium: 156 mg, Total Carbohydrates: 39 g, Dietary Fiber: 5 g, Sugars: 2 g, Protein: 38 g, Iron: 4 mg